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Training Log Archive: OL

In the 7 days ending May 15, 2011:

activity

time

miles

Swim - pool

2:15:00

4.23

(31:57)

6.8

(19:51)

Cycling - Trainer (fluid)

2:00:00

38.21

(3:08)

61.5

(1:57)

Cycling - MTB

1:30:00

18.64

(4:50)

30.0

(3:00)

Run - Treadmill

55:00

7.5

(7:20)

12.07

(4:33)

Crossfit

32:40

Run - outside

30:00

3.0

(10:00)

4.83

(6:13)

Cycling - trainer (gym)

30:00

11.8

(2:33)

18.99

(1:35)

Total

8:12:40

83.38

134.19

averages - sleep:7.2 weight:170.8lbs

2:45

0:00

» now

Saturday May 14, 2011 #

6 AM

Cycling - trainer (gym) (CFE 3x3) 30:00 [5] 11.8 mi (2:33 / mi)
ahr:148 max:165 slept:7.0 weight:171lbs

10 min w.u,
3x3 with 3 min recovery between each effort
5 min w.d.

Used the "green" bikes at the gym, level 6 , trying to maintain above 100 rpms.
Have "let myself go' with regards to the CF intervals. Weak.

Friday May 13, 2011 #

9 AM

Swim - pool (400's) 1:15:00 [4] 3.8 km (19:44 / km)
slept:6.0 weight:170lbs

Bad sleep again.

9x400, 2 w.u., 2 w.d, 5x threshold on short rest

Held 6:28's avg for the 5x400s. Decent times, as I felt that I was able to go faster on easier effort.

I almost didn't do this set and I almost stopped early. Glad I didn't.

Thursday May 12, 2011 #

6 AM

Run - Treadmill warm up/down (km repeats) 10:00 [3] 2.7 mi (3:42 / mi)
ahr:145 max:145 slept:7.0 weight:171lbs shoes: Asics Gel Trainer 1

10 min w.u before main set,
5 min rest between sets
10 min job on track after set.

Run - Treadmill (KM repeats) 36:00 [5] 4.0 mi (9:00 / mi)
ahr:154 max:168 shoes: Asics Gel Trainer 1

6x 1km repeats at 7.5mph at 2.0% incline with 1 min rest between sets
156, 160, 164, 164, 165, 165 hr avgs for each set.

Run - Treadmill (Hill sprints) 9:00 [5] 0.8 mi (11:15 / mi)
ahr:148 max:165 shoes: Asics Gel Trainer 1

6x 15% incline at 6.3mph with 1 minute rest between each set

Tough run.
Legs were sluggish from the start.
Still sore from crossfit a few days ago.

7 AM

Crossfit 20:00 [4]

5x3 95lb push jerks

15-12-9-12-15 reps of
65lb high sumo deadlifts
20lb medicine wall ball shots

1 PM

Cycling - MTB 1:30:00 [3] 30.0 km (3:00 / km)

River valley ride with Barb.
Ended up being tough (interval like with some steep climbs)
Legs were tired, was supposed to go Z2

Tuesday May 10, 2011 #

2 PM

Cycling - Trainer (fluid) warm up/down 1:00:00 [3] 30.0 km (2:00 / km)
ahr:126 max:131 slept:8.0 weight:171lbs

30 minute warm up and 30 warm down before and after main set

Cycling - Trainer (fluid) 1:00:00 [5] 31.5 km (1:54 / km)
ahr:148 max:156

60 minutes at Z3/Z4

Couldn't get HR up to Z4

Legs are really sore and tired from saturday's run

4 PM

Run - outside (TRANSITION RUN) 30:00 [4] 3.0 mi (10:00 / mi)
ahr:153 max:160 shoes: Asics Gel Trainer 1

Transition run after biking inside
Legs were heavy and tired
I could feel my Right inside knee was tight

Monday May 9, 2011 #

9 AM

Crossfit 12:40 [5]
ahr:164 max:175 slept:8.0 weight:171lbs

5 rounds of:
15 x 95lb thrusters
15 x burpees

I am out of CF S&C shape. Need to get back on the strength and conditioning

10 AM

Swim - pool 1:00:00 [2] 3.0 km (20:00 / km)

400 swim, 300 back, 200 IM pull, 100 kick
10x100 as 50drill/50free on 2:00
400 pull, 300 form, 200 IM pull, 100 kick

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